Size Really Does Matter:

One of the key reasons so many people are overweight is that we eat too much of the wrong types of food and drink. Food serving sizes recommended by Canada's Food Guide are not the typical portions eaten by many people today. In fact, people usually have two to three servings of a food or drink as their "portion". Over time, this can lead to overeating and weight gain.

The Role of Food Manufacturers/Food Service Industry:

While the fast food industry is aware of the epidemic of overweight and obesity in our society and their role in feeding the problem, they continue to over-serve Canadians. In fact, the fast food sector continues to promote oversized servings of high calorie, low nutrient products like pop and french fries in order to convince people that their “meal deal” is a better value. According to the Canadian Community Health Survey (2004), approximately 25% of people surveyed had eaten food prepared in a fast-food restaurant within 24 hours of the survey taking place. With this in mind, the food service industry plays a big part in the promotion of unhealthy eating and the fattening of our community.

Social or Cultural Traditions:

How we prepare and serve food in the home is also part of the problem. Many of us were taught as children to “finish what’s on our plate”, but historically times were tough, food may not have been as readily available (in some cases, people were unsure of when their next meal would be) and children were typically more active. These customs of finishing what’s provided have been passed on for generations. Unfortunately today, they also may lead to overeating and weight gain and can also affect our natural ability to recognize cues for hunger and fullness.

Be Wise to Portion Size:

Comparing food portions can help you re-train your eye to decide if a portion of food is appropriate. Using measuring cups and spoons, or a small scale may also help you recognize true portion sizes and prevent you from overeating. Choose smaller portions of these unhealthy foods and keep your larger portions for healthier foods like vegetables and fruit. And remember, there are many things that affect the amount and type of food we choose to eat, it is still the responsibility of you, the consumer, to choose proper serving sizes of the right kinds of foods and drink.

Here are some examples of serving sizes recommended by Canada's Food Guide. Think of these visuals when buying and eating food:

Group one – Veggies and Fruit
1/2 cup (125 ml) fresh, frozen or canned vegetables or fruit Tennis ball
1 medium fruit or vegetable Tennis ball
1 cup (250 ml) raw greens or salad baseball

Group Two: Grain Products

1 slice bread (35 g) CD case
3/4 cup (175 ml) cooked hot cereal 1 package of instant dry
1/2 cup (125 ml) cooked rice or pasta Tennis ball

Group Three: Milk and Alternatives
1 1/2 oz (50 g) cheese 6 dice
3/4 cup (175 g) yogurt Small single serve container
1 cup (250 ml) milk Small carton

Group Four: Meat and Alternatives
2 tbsp (30 ml) peanut butter Golf ball
2.5 oz (75 g) meat, poultry or fish Deck of cards, or hockey puck
3/4 cup (175 mL) beans or lentils light bulb

Fat
1 tsp (5 mL) of margarine One die

References:

Garriguet, D. (2004). Overview of Canadians’ eating habits. Findings from theCanadian Community Health Survey. (Catalogue No. 82-620-MIE – No. 2). Ottawa, ON: Ministry of Industry.

Camess, J. (1999, Winter). Nutrition news for health care providers. Egg Nutrition Center,

Retrieved April 29, 2008, from http://www.enc-online.org/publications/nutrition_realities/NRv3n1.pdf

Health Canada, (2007). Eating Well with Canada’s Food Guide: A Resource forEducators. Ottawa, ON: Author.